21 No-Added-Sugar Recipes I Used During My 30-Day Detox (2024)

FAQs

What can you eat on the 21 day no sugar challenge? ›

During the challenge, avoid table sugar (sucrose), sweeteners such as honey and maple syrup, refined flours, condiments, soft drinks, sweets, and some fruits such as bananas. However, you can eat low-glycemic fruits, like blueberries, strawberries, and coconuts. Also, berries are rich in antioxidants.

It takes 21 days to form a habit. Plus, 21 days is plenty of time to feel the fantastic effects of life with less sugar. By the end of the challenge, you'll feel more ener- gized and less dependant on sugar. You might also notice less bloating and some weight loss.

Last, let's look for those nutrient dense starchy vegetables. Roasted sweet or white potatoes, baked potatoes, mashed (for level 1 and 2), and whole grains such as a ½ cup of steamed rice (for level 1). Fried rice is not a good option.

Limit or completely avoid consumption of foods such as baked goods, potatoes, white rice, white bread, instant oatmeal, and corn/ corn flakes. These food are considered to be high glycemic carbohydrates, which means that your body rapidly breaks them down and causes a spike in blood glucose levels.

The Basics—What You Will Eat on the 21DSD. All levels of the program include meat, seafoods, eggs, vegetables, nuts, seeds, and limited fruits as well as a limited portion of starch flours per day. Level 3 includes the above and no additional food groups. Level 2 includes the above as well as full-fat dairy.

Avoid simple carbohydrates

Many no-sugar diets also recommend that people avoid simple carbohydrates. Simple carbs include white flour, white pasta, and white rice. The body quickly breaks down the carbohydrates in these foods into sugar. This process causes a spike in blood sugar levels.

Whole foods that contain sugar aren't completely off-limits when you are on this diet. You can eat fruits like strawberries, pineapples, and oranges. You don't want to eat fruits that have sugar added to them, however.

What are the benefits of completing the 30-day no sugar challenge? Benefits may include weight loss, improved blood sugar control, reduced risk of chronic diseases, balanced hormones, enhanced mood and mental health, and increased energy and vitality. 5.

*Improved blood sugar levels: Cutting out sugar can help stabilise your blood sugar levels, reducing spikes and crashes that can affect your energy levels and mood. *Weight loss: Sugar is a major contributor to excess calorie intake.

Be sure to choose snacks and meals that are high in fiber and protein naturally: hard-boiled eggs, for one, or even a small omelette; a handful of nuts at your desk; an apple with peanut butter, or even some crudité and hummus.

Can I eat cheese on a sugar detox? ›

Starting with day four, you can add one apple and one dairy food each day. Dairy, such as yogurt or cheese, should be full-fat and unsweetened. You can also add some higher-sugar vegetables such as carrots and snow peas, as well as a daily serving of high-fiber crackers.

Cutting out or limiting added sugar has several benefits. You might increase your intake of nutrient-rich foods, manage your weight, and reduce your risk of diabetes and heart disease. Still, you might feel an intense and out-of-control craving for sugar if you cut out or limit carbs, your body's primary energy source.

Hydrate. Flush out all that sweet stuff from your system by hydrating ASAP with water or other low-sugar fluids, and foods high in water content. "Drink plenty of water and go for foods like watermelon, cucumbers, strawberries and yogurt," Seaver says.

Limes and Lemons

Limes and lemons are culinary staples for adding zippy brightness to dishes. They also top this list as the lowest-sugar fruits, with 1 and 2 grams of sugar per fruit, respectively.

So for the first three days on a sugar detox, Alpert recommends no added sugars – but also no fruits, no starchy vegetables (such as corn, peas, sweet potatoes and butternut squash), no dairy, no grains and no alcohol. “You're basically eating protein, vegetables and healthy fats.”

This means that during this challenge you will avoid foods with any form of added sugar, as well as artificial sweeteners. Read your labels! If the nutrition facts list any form of added sugar, then it's a no-go.